Waldwick Track and Field Summer workouts
Things to know
1. The workouts are pulled from the “USA Track & Field Coaching Manual” for the summer preseason. It is not me being crazy
2. Seth designed the weight room workouts. He knew what Waldwick athletes were deficient at from a strength perspective. It is
the workout that most of you have seen before. Go with the sprinters workout.
3. Wizemann designed the core circuits.
4. Days are subject to change depending on your/my schedule but this acts as a template. Take 1 day of rest per week
5. These workouts should carry you through the month of July. I will send you a workout for August sometime in July
6. I tried to give you similar workouts to other team members whenever possible.

“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them
as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and
who will be sharing the adventure with them.”

Waldwick Off Season Track & Field Strength Training Program
This is not meant to be a year round program. This is primarily for off season strength training. Some of the exercises can be
used during the pre-season phase and competition phase of their training cycle. The main focus should be proper form, full range of
motion, flexibility, as well as to analyze as best as possible any weaknesses that may be present and address them accordingly.
Some of what is said here you may know, some you may not. Hopefully youâ&#x20AC;&#x2122;ll be able to utilize this program or at least alter it
based on the circumstances of that day or as you might see fit.
Freshman or students new to athletics or at least the sport itself should be focusing primarily on their events with regards to
learning proper technique. Complex lifts such as clean and jerk and snatch, power curls, dynamic rows, flyes should not be performed
since they most likely do not have control over their bodies to move weight in that fashion. Have them train more on proper technique
for their events instead of getting stronger in the gym. Incorporate strength training, but on a basic level such as pushups crunches,
proper stretching and dynamic movements (leg swings, lunge walks, prisoner squats, etc.). Some weight is desirable but attempts at
moving heavier weight will hinder more than help. Addressing form such as proper squat position, bench press position, zercher squat
position etc. is preferred again with either no weight or light weight.
Distance: main focus should be muscular endurance as well as strength endurance. The difference between the two is simple.
Muscular endurance is when you can do a high number of pull-ups or pushups or a similar exercise basically using body weight only.
Strength endurance is when you can maintain your force output from beginning to end. Off season should consist of high reps (1520). As the season approaches increase the reps even higher (20-40).
Sprinters: main focus should be more power/explosion. Start with high reps as well (15-20). As pre-season approaches
increase the weight slightly and decrease the reps slightly (6-8). Attempt to maintain power that was created during pre-season
conditioning.
Throwers: main focus is to develop overall strength and power as well similar to sprinters. 12-15 rep range. As the season
approaches increase the weight more than you would the sprinters and decrease the reps/ increase the sets more as well (3-6 reps, 4-6
sets).

RUNNERS
MONDAY:
-Lower body
Back squats ………..............2x15
And
Zercher squats …….............3x20 light weight (if they cannot squat properly then, a plyo box is required. Judge the height they can properly squat
at then get a box slightly lower than that. Have them TOUCH their glutes to the box during the descending
phase and return to starting position. Do not allow them to sit down on the box while bearing weight as it
puts tremendous stress on their lower back. The goal is to periodically lower the box until they can properly
squat with a barbell on their back as well as resting in the arms.
Pushups ……………………3x failure
Dips or dip assist machine ..2x failure

Heavy leg press …………...3x15
Prisoner squats……………2x high reps

Single leg extension. ……...3x20

WEDNESDAY:
-Upper and lower body.
Stiff leg deadlift……………3x15 (knees must be in a locked out position. There were an unbelievable amount of athletes with very tight
hamstrings. This forces them through a greater ROM.)
DB calf raise ………………2x20 (slow, focus on full plantar flexion, stand on metal base of a flat bench)
DB power curls…...……….3x12 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights while bringing
back slightly backwards)
DB hammer curls...……….3x20 (curls where your palms are facing the side of your body)
DB step-ups……………….2x20 each. (Don’t switch legs with each rep. Complete 20 w/ one leg then 20 with the other. Stand up completely
with weight bearing leg)
Straight bar push backs…….2x20 (arms hang down, move arms slightly backward, palms face behind you, put bar in your hands, push bar away
from you)
Body weight lunge w/ plates…3 gym lengths (curling barbell plates to simulate running motion)

WEDNESDAY:
-upper and lower body. Superset the boldfaced grouped together.
Pull-ups or pull-up assist…..2x failure
Dynamic row………………3x15 (deadlift with row)
Step ups……………………3x25 (light weight, don’t alternate legs, let back leg straighten out but be angled behind you; 3 sets
on each leg)
Power curls………………..3x12-15 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights
while bringing back slightly backwards)
DB pullovers………………3x20 (straight arms, lie down on flat bench; like a )
Stiff legged deadlifts……... 3x12-15 (knees must be locked out. There were an unbelievable amount of athletes with very tight
hamstrings. This forces them through a full ROM.)
Sprints …………………….10x 50 yds

FRIDAY:
-Lower body.
Back squat……………..2x8-10 (use the box technique described above if necessary for the squats)
Zercher squat…………..3x20 (lighter weight)
Heavy leg press……......4x6-8
Pull-ups or pull-up assist….2xfailure
Step-ups……………..........2x 25 for each leg; don’t alternate within a set
Single leg extension……..3x15 each.
DB single leg calf raise….3x15 each (slow, focus on full plantar flexion)
Upright row……………..3x20
Farmers walk……………….3x 3 gym lengths. Down and back is 1 rep.
Body weight lunge w/ plates…3x gym lengths. Do farmers walks and lunges together for convenience. Lunges are done with light
plates. 5-10lbs at the most. Some might have to do less.

SUPPLEMENTAL EXERCISES: these exercises can be thrown in anywhere during a training session on any given day. They must
be utilized to reduce the chance of avoidable injuries. There were a bunch of silly issues that athletes came into the training
room complaining about that could be prevented with exercises such as these. They can all be used for runners or throwers. I
simply categorized them according to what is most beneficial depending on their events.
Throwers and runners
Fire hydrants
Superman extensions
Plate arm pumps (put a barbell weight in your hand and simulate proper arm action)
Lateral band walks
Later band step together (need a band tied to a wall or pole and to your ankle, bring that leg to your other leg laterally)
Supine single leg figure 8’s (lying down, lift one leg and make a figure 8, can be done vertically or horizontally)
Supine straight leg raises (lying down, just alternate lifting legs up)
Side plank (use just one arm)
Standing isometric rotations (need a partner, one person extends both arms outward with palms together, person with extended arms
tries to turn to the side but partner tries to prevent that from happening

In C sit position (30 sec)
Russian twist
Russian twist and knee lift
(turn left, right forearm
touches left knee)
A frame to side of knee
A frame with knee lift (knee
in between arms)
Russian twist arms but hold
center

In C sit position
Single leg In – out – up –
down (30 sec each leg)
Both legs in – out – up –
down (1 min)
High Plank (1 min)
High plank alternating knee
to elbow (30 sec)
High plank alternating knee
to elbow faster (30 sec)
Low plank alternating knee
slow (30 sec)

In V position (30s for
1st set; 15s for 2nd set)
6 inches – feet 6 in
off ground
Flutter kicks
Sideways scissors
Knees in and out

In V position (40s x 2 sets)
Power abs – knees out and lifts knees
to chest; legs look like frog legs
Power abs with arms – when knees
come up; elbows come down to meet
knees
Over the mountain (knees together,
knees in, knees over, knees back
Core adduction (knees and heels open,
then bring them together
Core adduction with arms (knees
together and arms to floor, knees to
floor arms go up)
Bicycle kicks (hands on floor by hips)
Bicycle runs no hands (arms bent in
front of you)

In Low plank… (1 min
Hops (legs together and feet go
side to side due to little jumps)
Balance holds (same leg and
same arm come off of the
ground)
Alternating knee to elbow
Oblique rotation (in high plank
bring knee to opposite elbow)
Plank walker (feet together, feet
out out arms down down feet in
in arms up up)

Core Circuit #3
30s for each x 2-3 circuits. Do all the exercises in one circuit right after the other. 1 minute recovery after each circuit.
Circuit 1
Basketball shots
Level 1 drills (4)
Ski abs
In and out abs only
Or

Circuit 2
Tricep dips
One legged tricep dips
Tricep ball push up
(on hands and toes;
look like you are in a
ball)